Saturday 13/04/2024
Attending the Gym only through online booking. Reserve your spot in one of our Individual or Group training sessions.
FitneSS
Snatch Pull Technique
3-Position Pause Snatch Pull:
Sets/Reps: 6 sets of 3 reps
Intensity: 65-80% of 1RM
Rest: 75 seconds between sets
Details: Perform a 3-second pause at each position: mid-thigh, knee, and 2 inches off the floor.
Snatch Complex
Hang Power Snatch + Snatch:
Sets/Reps: 6 sets
Intensity: 65-75% of 1RM
Rest: 90 seconds between sets, 10 seconds between reps within the set
Strength
Front Squat:
Sets/Reps: 4 sets of 3-4 reps
Intensity: 80% of 1RM
Rest: 2 minutes and 30 seconds between sets
Workout
For Time (12-Minute Cap):
400m Run
30 Dumbbell Rev. Lunges (with 22.7/15.9 kg )
400m Run
20 Dumbbell Rev. Lunges (with 22.7/15.9 kg )
400m Run
10 Dumbbell Rev. Lunges (with 22.7/15.9 kg )
400m Run
5 Dumbbell Rev. Lunges (with 22.7/15.9 kg )
Competition
Main Workout - For Time:
First Round:
9 Power Cleans @ 84/57 kg (185/125 lbs)
9 Bar Muscle-Ups
6 Power Cleans @ 84/57 kg (185/125 lbs)
6 Bar Muscle-Ups
3 Power Cleans @ 84/57 kg (185/125 lbs)
3 Bar Muscle-Ups
Rest: 5 minutes
Second Round:
9 Power Snatches @ 84/57 kg (185/125 lbs)
9 Muscle-Ups
6 Power Snatches @ 84/57 kg (185/125 lbs)
6 Muscle-Ups
3 Power Snatches @ 84/57 kg (185/125 lbs)
3 Muscle-Ups
Rest: 5 minutes
Final Challenge:
30 Burpee Box Jump-Overs @ 76/61 cm (30/24 inches)
Time Cap: 22 minutes
AMRAP in 10 Minutes:
Sequence: 2, 4, 6, 8, 10, etc.
Strict L-Pull-Ups
Dumbbell Bench Presses @ 31.8/22.7 kg (70/50 lbs) per hand
Handstand Walk (12 ft down and back, adding 12 ft each round)
Shoulder Rehab - 2 Alternating Sets:
10 reps per side, with a 2020 tempo
Rest: As needed
10-12 reps per side, with a 2020 tempo
Rest: 90 seconds
Extra Credit Part 1 - For Time:
50 GHD Sit-Ups
50 Alternating Pistols
Rest: 1 minute before Part 2
Extra Credit Part 2 - Max Reps:
Max unbroken set of Ring Muscle-Ups (1 set)